Kettlebell Bent Over Alternate Twist Row

Muscles worked

Setup

1. Stand with feet shoulder-width apart, holding a kettlebell in each hand with a neutral grip.
2. Hinge at the hips until your torso is at a 45-degree angle or nearly parallel to the floor.
3. Maintain a flat back, soft knees, and let the weights hang directly below your shoulders.
4. Engage your core to stabilize your spine and maintain a solid foundation.

How to do it

1. Exhale as you pull one kettlebell toward your hip, rotating your torso slightly toward the pulling side to maximize the contraction.
2. Squeeze your shoulder blade toward your spine at the top of the movement while keeping the non-working arm fully extended.
3. Inhale as you lower the weight back to the starting position with a controlled 2-second eccentric tempo.
4. Immediately repeat the movement on the opposite side, alternating arms in a fluid, rhythmic motion.

Form checklist

• Keep your spine neutral and avoid rounding your lower back during the rotation.
• Ensure the rotation occurs in the upper and mid-back, not the lumbar spine.
• Drive your elbow back and toward your hip rather than pulling straight up to the chest.
• Keep your neck neutral by looking at a spot on the floor three feet in front of you.

Pro tips

• Think about pulling your shoulder blade across your back toward the opposite hip for maximum trap and rhomboid activation.
• Maintain a 'proud chest' even during the rotation to prevent the shoulder from collapsing forward at the peak of the row.

Make it harder

• Perform a 2-second pause at the peak of the rotation to increase time under tension and peak contraction.
• Increase the hip hinge angle to bring the torso closer to parallel with the floor, increasing the demand on the posterior chain.

Frequently asked

What muscles does the kettlebell bent over alternate twist row work?

The kettlebell bent over alternate twist row primarily targets the lats and trapezius, and also works the erector spinae and obliques as secondary muscles.

What equipment do you need for the kettlebell bent over alternate twist row?

The kettlebell bent over alternate twist row uses kettlebell.

Is the kettlebell bent over alternate twist row good for beginners?

The kettlebell bent over alternate twist row is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Alternating Dead HangAdvanced · lats and trapezius
• Back LeverAdvanced · erector spinae, glutes, hamstrings, lats, pectorals, and trapezius
• Band Assisted Pull-UpBeginner · lats and trapezius
• Band Bent Over Lat PulldownIntermediate · lats, rhomboids, and trapezius